Comparing Nutrients in 7 ounces Pan Fried Frozen Hash Brown Potatoes VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 435kcal	11% 323kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	39% 50.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.55% 0.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.52g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.8% 13.3mg	27% 24.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29% 4.35mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.4% 1.07mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.4% 157mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3% 111g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pan Fried Frozen Hash Brown Potatoes vs Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.5 times more Vitamin B1, 1.4 times more Vitamin B6, 18.3 times more Vitamin E and 7 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 2.3 times more Vitamin B9 and 1.8 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pan Fried Frozen Hash Brown Potatoes vs Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.5 times more Calcium, 1.3 times more Magnesium and 1.3 times more Potassium than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.3 times more Iron and 21.5 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Copper, Manganese, Phosphorus, Zinc and Water per 7 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.3 times more Energy, 1.9 times more Fat, 22.3 times more Omega 3, 8.1 times more Omega 6, 1.4 times more Fiber and 1.2 times more Protein than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Carbohydrate per 7 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.